Spinach is a powerhouse leafy green packed with essential nutrients that support overall health. It is rich in vitamins A, C, and K, which help boost immunity, promote healthy skin, and strengthen bones. Spinach also contains antioxidants like lutein and zeaxanthin, which protect the eyes from age-related vision problems. Additionally, its natural nitrates may help lower blood pressure and support heart health. With plenty of fiber for digestion and brain-supporting nutrients, adding spinach to your meals—whether in salads, smoothies, or cooked dishes—is an easy way to boost your health.

How to Grow Your own Spinach

One of the best things about spinach it that it is a cool weather crop. This means that in the region of New York City,zone 7b, you would be able to grow spinach twice a year- in early spring and fall. So here are some tips and tricks to optimize your spinach experience.

Spring Planting:

• When to Start: The last frost date in NYC is typically around early to mid-April. You can start planting spinach outdoors 4-6 weeks before the last frost. This means you can begin as early as late February to early March.
• Soil Temperature: Spinach seeds germinate best in soil temperatures between 35°F and 75°F (1.5°C to 24°C). Cooler soil helps prevent bolting (premature flowering).
• Tips for Spring Planting:
  • Use row covers or cold frames to protect young plants from late frosts.
  • Plant in a sunny spot with well-draining soil.
  • Keep the soil consistently moist.

Fall Planting:

• When to Start: In the fall plant 6-8 weeks before the first frost date. In Zone 7b, the first frost typically occurs around late October to early November. Aim to plant spinach in late August to early September.
• Why Fall is Great for Spinach: Cooler fall temperatures and shorter days create ideal growing conditions for spinach, as it reduces the risk of bolting.
• Tips for Fall Planting:
  • Start seeds indoors if it’s still too hot outside, then transplant seedlings when temperatures cool.
  • Mulch around plants to retain soil moisture and regulate temperature.
  • Extend the harvest by using row covers or cold frames as temperatures drop

General Tips:

1. Soil: Well-draining, fertile soil is needed. Add compost for nutrients.
2. Sunlight: 4-6 hours of sun daily (full sun to partial shade).
3. Watering: Keep soil moist but not soggy—spinach loves consistent moisture.
4. Spacing: Plant seeds ½ inch deep, 2-4 inches apart. Thin to 4-6 inches once grown.
5. Harvesting: Pick leaves when 3-4 inches long. Start with outer leaves to keep plants growing.

Spinach Recipes

There are a multitude of ways to eat spinach! You can eat these leafy greens in a salad, sautéed in a pan, blend them, the possibilities are endless. However, if you do not know where to start, here are two easy recipes:

Garlic Sautéed Spinach

Ingredients:

• 2 cups fresh homegrown spinach (washed and dried)
• 2 cloves garlic (minced)
• 1 tablespoon olive oil (or butter)
• Salt and pepper to taste
• Optional: A squeeze of lemon juice or a pinch of red pepper flakes

Instructions:

1. Prepare the Spinach: Wash the spinach thoroughly to remove any dirt or grit. Pat it dry with a clean towel or use a salad spinner.
2. Heat the Oil: In a large skillet or frying pan, heat the olive oil (or butter) over medium heat.
3. Sauté the Garlic: Add the minced garlic to the pan and sauté for about 30 seconds, or until fragrant. Be careful not to burn it.
4. Cook the Spinach: Add the spinach to the pan. It will look like a lot at first, but it wilts down quickly. Toss the spinach with the garlic and oil, cooking for 2-3 minutes until it’s just wilted but still bright green.
5. Season: Sprinkle with salt and pepper to taste. If you like, add a squeeze of lemon juice or a pinch of red pepper flakes for extra flavor.
6. Serve: Transfer the spinach to a serving dish and enjoy as a side or as a topping for pasta, rice, or eggs.

This recipe is quick, healthy, and lets the fresh flavor of your homegrown spinach shine!

Spinach Pesto Recipe

Ingredients:

• 2 cups fresh spinach leaves (packed, washed, and dried)
• 1/2 cup fresh basil leaves (optional, but adds great flavor)
• 1/4 cup grated Parmesan cheese
• 1/4 cup nuts (pine nuts, walnuts, or almonds work well)
• 2 cloves garlic
• 1/4 cup olive oil (or more, depending on desired consistency)
• Salt and pepper to taste
• Optional: A squeeze of lemon juice for brightness

Instructions:

1. Prepare the Spinach: Wash and dry the spinach thoroughly. If you’re using basil, wash and dry it as well.
2. Toast the Nuts: In a dry skillet over medium heat, lightly toast the nuts for 2-3 minutes until fragrant. Let them cool slightly.
3. Blend Ingredients: In a food processor or blender, combine the spinach, basil (if using), toasted nuts, garlic, and Parmesan cheese. Pulse until finely chopped.
4. Add Olive Oil: With the processor running, slowly drizzle in the olive oil until the mixture becomes smooth and creamy. Add more oil if needed to reach your desired consistency.
5. Season: Taste the pesto and add salt, pepper, and a squeeze of lemon juice (if using). Blend again to combine.
6. Serve or Store: Use immediately or store in an airtight container in the fridge for up to a week. You can also freeze it in ice cube trays for longer storage.

Ways to Use Spinach Pesto:

It is up to you on how you use spinach pesto. You can toss it with cooked pasta, spread it on sandwiches or wraps, pair with soups or grilled meats. Just to remember to enjoy!

After Planting, Remember to Enjoy!